It is a longer walk to our bathroom than I recall, and I know someone shortened the ceiling fan cord. The floor is a longer stretch than it used to be; my back will not let me bend that far! I attempted to  pick up a paper but could not reach it.

Can you relate? Whether you are living by yourself, caring for family, or a full-time caregiver, you know the value of keeping your muscles strong so you can remain independent as much as possible.

As we grow older, it becomes more important to take care to maintain our muscle strength. My muscles can use a lot of help but the thought of an exercise regime is out of the question.

Truthfully, I do not have time to go to a gym or watch a video for thirty minutes of uninterrupted exercise.

Besides that, I am tired. I wake up in the morning and jump right into the day’s work schedule. By nightfall, I am ready to hit the bed; exercise is the farthest thing from my mind.

Here are five easy steps that have helped me improve mobility and gain muscle strength. Please don’t dismiss them as too easy to make a change in my life; I will tell you, “you will see a change and you will feel it.”

1. Be conscious of how you handle your body at all times.

Have you formed a habit of slumping when you sit? Do you waddle from side to side when you walk, again from habit? Are you continually stepping over items that need picked up because you can’t or won’t stoop over to get them?

Take time to stop and think about your daily habits.  Stand tall when you walk, you will actually feel more rested as your posture improves. Make it a habit to bend over as much as you can to pick up items. Sit straight in a chair and breathe deeply. Even if this lasts only a few minutes, you will begin to build strength.

2. Seek better parking spaces for health’s sake.

At the local store, I want the parking place that is as close to the door as you can get. Of course, I rationalize that I need to park close to save time.  Let’s be honest, how much time does it take to walk a few extra parking spaces, or even half the parking lot? When I began this way of thinking, I could not walk the entire lot, or even half of it. I knew I could walk one or two more spaces, and that is where I began. Now I can go farther than I ever dreamed; just by adding a few steps at a time.

The truth of the matter is: that the more time “saved” by denying a little extra walk, the more time needed to rest. Just park a few spaces away at first.

4. Choose movement while you are waiting.

When you are warming something in the microwave, for instance, are you leaning against the cabinet or slipping into a nearby chair? Consider using that time for a few stretches or arm lifts. Keep weights or a couple of cans of food handy so you can grab them and do a one or two minute workout. At the very least, do a few squats and bends.

I have personally been amazed at the flexibility I have gained without adding a long exercise routine to my day.

5. Consider the mobility consequences when making a change in equipment.

Are you considering a lift chair for the one you are caring for or for yourself? They are life-savers for many people who simply cannot get up without them. However, do you really need all that help or would a simple boost be all you need?

It was only after we had difficulty fitting Mother in a lift chair that we discovered the power seat option. Instead of relying on a chair to completely move her to a standing position, we used the power seat. This gave her the boost she needed to stand safely while she still needed her strength and mobility to hold on to her chair and finish standing up to her walker. It was safe and easy to adjust to her needs, and helped her maintain muscular strength in her legs.

What small changes can you make in your life today that will affect your future health and well-being? Of these three simple steps, I challenge you to choose one, just one, and focus on that for a week. As that change becomes routine, add another. Soon you’ll be moving mountains!

Hugs,

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